Impact of adding heel lift to zero drop shoes

Triathlon Forum
1

I’ve been battling foot issues your about 5 years now, an unfixable condition where a toe basically pops out of place with every step. Had it fused, no luck. Combined with a neuroma that was removed and has come back it’s a constant daily struggle. Combined with having a 4E + foot.

I’ve stayed with Asics 4E shoes forever. Was in the 2060/80 etc until they screwed that shoe up with the new 2000. I’m neutral, but that shoe actually fit my foot so I had to go with it.

After the update I found my way to the Nimbus, the 14 was my favorite and I bought up all I could. Now the 17 is out, with all 15 and 16 being gone, and the update does not work. They’ve narrowed their toe box some and the midfoot is too tight or form fitting.

I’ve been trying whatever I can. Brooks, Nike, Mizuno and the new wide Hoka to name a few. If it comes in a wide I’ve more than likely tried it.

The one shoe that actually seems like it might work is the Altra Torin. I had the original and wore it just as a causal shoe. Didn’t like it for short course racing because I couldn’t get the lacing right. I spend a good bit of time before each race getting my shoes set so the lacing is just the right tension and I can actually force them on. Can’t use bungee laces because of the neuroma.

My concern with the Torin is of course the zero drop. I’ve had my ankle put back together, same foot, a few times as well. In addition to a few knee scopes. So my range of motion in the ankle is pretty low. Which as I understand it could be an issue.

What impact would there be to adding something like a heel wedge? I wear superfeet so I could easily attach a pad to the bottom. Does anybody have any thoughts on if doing this would alleviate some of the issues I might have with the zero drop? Thinking that the lift would create at least a little better angle and allow the ankle to roll forward a bit. Or would the zero drop platform just neutralize any benefit?

I know that there will be a substantial bit of time acclimating to the zero drop. Including working on the strengthening and increasing flexibility in the areas that don’t get stressed by a 10mm +/- drop.

Lengthy post I know.

2

Sounds like a few challenges there for sure. Without actually seeing/watching your foot dynamically your description would put me on pause on the zero drop idea with or without lifts as they tend to transfer load forward and do it faster. Lifts “may” help heel cord but not the forefoot issues.

Here is what I can tell you from what you posted and why:

  1. Fit first (toe box accommodation is critical) along with a OTC orthosis or custom insert - Hx of neuroma, accommodate metatarsal support
  2. Consider total contact orthosis with metatarsal arch support (custom but may be worth it with your history and likely asymmetry between feet) - disperse load over forefoot, someone good could load more midfoot in the design, change fulcrum of MT break
  3. Option for #2: Trade in superfeet for Lyncos with metatarsal pad - better position of transverse arch for loading, change fulcrum for MT break
  4. Get a shoe with that is low on the flexibility scale - a pliable shoe will increase metatarsal break/load) e.g. Hoka, Mirage…
  5. Some drop will be your friend given ankle restriction/forefoot issues - drop or rear stack will lessen load on HC/forefoot, need to be careful with frontal plane
  6. Per my usual and really #1: Go see a professional - self explanatory

Good Luck and cheers!

3

You may have tried it already, but I really like the Saucony Guide - try their widest option, half a size up from your “true” size. I think it’s 8mm drop and genuinely spacious toe box!

4

See excellent post #2

Alta shoe design appears best for you, except the perhaps flexibility part. That shoe, coupled possibly with a custom orthotic for your very unique situation (which is the entire point behind custom since OTC ones work fine for most people) should help. You basically picked the wrong sport (well, running) for your genetics/pathology.

5

If you have had any achilles problems then I would be super careful going down to a zero drop shoe. If it was me I would not chance putting that kind of stress on an area that could take me out of racing.